Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up RepsMod. 1: Ring rows AbMat push ups Mod. 3: Max Unbroken Ring Muscle-ups Max Unbroken Strict HSPU Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍...Read more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up RepsMod. 1: Ring rows AbMat push ups Mod. 3: Max Unbroken Ring Muscle-ups Max Unbroken Strict HSPU Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍...Read more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up RepsMod. 1: Ring rows AbMat push ups Mod. 3: Max Unbroken Ring Muscle-ups Max Unbroken Strict HSPU Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍...Read more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up RepsMod. 1: Ring rows AbMat push ups Mod. 3: Max Unbroken Ring Muscle-ups Max Unbroken Strict HSPU Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍...Read more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up RepsMod. 1: Ring rows AbMat push ups Mod. 3: Max Unbroken Ring Muscle-ups Max Unbroken Strict HSPU Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍...Read more